Pumpkin and Bean Soup
Pumpkin and bean lovers alike will savor this fast and flavorful soup that is packed with fiber.
- Prep: 10 min
- Cook: 15 min
- Total: 25 min
- Servings: 6
- Cuisine: American
- Difficulty: Easy
Dietary
- Vegetarian
- Vegan
- Gluten-Free
- Dairy-Free
- Nut-Free
- Soy-Free
- Egg-Free
- Pescatarian
- Low-Fat
- High-Fiber
Tags
- quick
- healthy
- comfort food
- savory
- fresh
Ingredients
- 1 can white beans
- 1 onion (small, finely chopped)
- 1 cup water
- 1 can pumpkin (15 ounce)
- 1.5 cup apple juice (100%)
- 0.5 teaspoon cinnamon
- 0.125 teaspoon nutmeg (or allspice or ginger)
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt
Instructions
- Blend white beans, onion, and water with a potato masher or blender till smooth.
- In a large pot, add the pumpkin, juice, cinnamon, nutmeg, black pepper, and salt.
- Stir.
- Add the blended bean mix to the pot.
- Cook over low heat for 15 to 20 minutes, until warmed through.
Nutrition (per serving)
- Calories: 188
- Protein: 9.1 g
- Carbohydrates: 38 g
- Fat: 0.8 g
- Fiber: 8.1 g
- Sodium: 360 mg
- Saturated Fat: 0.3 g
- Sugar: 11.2 g